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Post by McLifter on Sept 2, 2008 21:03:20 GMT -5
Tuesday Sep 2/08
Leg ext: 12.5kg x 20, Single leg ext 12.5 x 2 x 15
Stretch
Squat: Bar x 3 x 5 60 x 5 100 x 5 120 x 5 140 x 5 160
Burpees: 3 x 10
{Incline Bench: 60 x 3 x 8 {Trunk twists: 10# medicine ball 3 x 30
DB Curl: 25# x 12 30# x 12 35# x 8
Rotator Cuff Exercise & stretch
McLifter
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Post by McLifter on Sept 5, 2008 21:27:22 GMT -5
Thursday Sep 4/08Leg ext: 12.5kg x 15; single x 12.5 x 2 x 15 Neck work: Purple band x 2 x 15/side; 10kg x 15, 20kg x 2 x 10 front & back. PC: 60 x 5 65 x 5 67.5 x 5 70 x 5 72.5 x 5 Dead off Blocks: 115 x 5 135 x 5 157.5 x 5 172.5 x 5 115 x 5 Bentover Rows: 115 x 5 120 x 5 130 x 3 140 x 3 DB Rows: 35# x 10 40# x 10 60# x 2 x 10 Shrugs: 110 x 6 130 x 6 150 x 6 160 x 6 Standing Ab Crunches: 55kg x 60 reps Friday Sep 5/08Leg ext: 12.5 x 15 17.5 x 15 22.5 x 15 Leg Curl: 12.5 x 15 17.5 x 15 22.5 x 15 Stretch KB swings: 20kg x 3 x 10/side I didn't stop with these. Switched grips in the air and kept going. I tell ya these really make you work, a lot more than you would think when you start doing them. DB Press: 25# x 3 x 8 I had some issues here. The right shoulder was displaying some weakness that was affecting the form. Mrs McLifter had a good suggestion about keeping it a partial movement since I was really looking uncomfortable. So, at the end of the workout I practiced with some lighter weight and worked back up to the 25# DB. It was better! Cable flyes: 3 x 10 Core work & stretching X - Band Crunches on the ball: 20, 15, 15. Whew! I took the mini bands and attached them to the power rack and crossed them over my chest while on the ball. Then I did the crunches with the band resistance. It was different and more taxing than the weighted crunches that I have become used to. This was a good one! Now for some much needed rest for the weekend. McLifter
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Post by McLifter on Sept 7, 2008 14:18:46 GMT -5
Sunday Sep 7/08
Stretch
Leg Ext: 12.5kg x 15; single leg 12.5 x 2 x 15
PC: 60 x 5 65 x 5 70 x 5 72.5 x 5 75 x 5
Deads off Blocks: 115 x 5 130 x 5 145 x 5
Bentover Rows: 117.5 x 5 122.5 x 5 132.5 x 3 142.5 x 3
DB Rows: 40# x 8 60# x 10 70# x 2 x 8
Shrugs: 142.5 x 5 152.5 x 5 162.5 x 5 172.5 x 5
AB Wheel: 3 x 8
Well so much for relaxing....we have a massage this afternoon so we felt that doing Monday's workout today was a good idea.
McLifter
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Post by thebruce on Sept 8, 2008 13:53:31 GMT -5
Still hammering those Rows, this is impressive volume man. How are you liking the DL off the blocks??? Hit the Red on Saturday caught 8 cats and a couple of Gold eye.
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Post by McLifter on Sept 9, 2008 21:05:54 GMT -5
Tuesday Sep 9/08
Stretch
Neck work: Purple band x 2 x 15/side; 10kg x 20, 21.25kg x 10 Front & back
Leg ext: 12.5kg x 15; single leg - 12.5 x 15, 17.5kg x 15
Squat: 20 x 3 x 5 60 x 5 100 x 5 125 x 5 150 x 5 170
Burpees: 3 x 11
Incline Bench: 60 x 8 80 x 2 x 5 shoulder clicking all the way
{DB Curl: 30# x 10, 35# x 2 x 8 {Lying leg raises: 3 x 15
Rotator Cuff Exercises & stretch
The deads off the blocks for 5s is feeling easier than the SLDL off the blocks for 10s I'll tell ya! Did you catch more Master Anglers? Or did you just confirm your status as a Master Baiter? Are we going for a paddle with the ladies this weekend?
McLifter
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Post by thebruce on Sept 10, 2008 11:23:46 GMT -5
My wife is gone to Cape Breton for a holiday,so I don't have a lady to take paddling.Gonna be a gathering in the White shell this Sunday for a sweat my son and I are to attend,but perhaps we can book a day off for a fish soon.
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Post by McLifter on Sept 13, 2008 10:20:48 GMT -5
Thursday Sep 11/08
Stretch
Leg Ext: 12.5 x 15; Single 17.5 x 2 x 15
PC: 60 x 5 65 x 5 72.5 x 5 75 x 5 77.5 x 5
Deads off Blocks: 115 x 5 145 x 5 167.5 x 5 182.5 x 5 115 x 5
Bentover Rows: 115 x 5 125 x 5 135 x 3 145 x 3
DB Rows: 44# x 10 70# x 3 x 8
Shrugs: 145 x 5 165 x 5 185 x 2 x 5
Ab Wheel: 3 x 8
Friday Sep 12/08
Leg Ext: 12.5 x 20 22.5 x 2 x 20
Leg Curl: 12.5 x 20 22.5 x 2 x 20
Stretch
Reverse Hypers: 15 10kg x 3 x 15
Bench: 20 x 15 60 x 10 80 x 8 100 x 2 x 5 120
Stretching and Core work
Planks: 3 x 30 sec hold.
McLifter
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Post by McLifter on Sept 15, 2008 21:45:02 GMT -5
Monday Sep 15/08
Stretch
Neck work: purple band x 15/side, purple + mini x 15/side; 12.5kg x 15, 22.5 x 10 Front & Back
PC: 60 x 5 65 x 5 72.5 x 5 77.5 x 5 80 x 5
Deads off Blocks: 115 x 5 145 x 5
Bentover Rows: 145 x 4 x 3
DB Rows: 70# x 2 x 8 80 x 2 x 8
Shrugs: 145 x 5 167.5 x 5 187.5 x 2 x 5
Standing Ab Crunches: 55kg x 2 min x 83 reps.
McLifter
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Post by McLifter on Sept 16, 2008 21:34:58 GMT -5
Tuesday Sep 16/08
Stretch
Neck work: Purple band x 2 x 12/side 12.5kg x 10, 22.5kg x 10 front & back
Leg Ext: 12.5 x 15 22.5 x 15
Squat: 20 x 2 x 5 60 x 5 100 x 5 130 x 5 160 x 5 180
Burpees: 3 x 12
Incline Bench: 60 x 8 80 x 5 90 x 5
{Woodchoppers: 15kg x 3 x 15/side {DB Curls: 30# x 10, 35# 2 x 10
Rotator Cuff Exercise & stretch
The Squats felt good again this week. I am pleased with the progress on this. ;D
McLifter
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Post by thebruce on Sept 17, 2008 12:01:25 GMT -5
Broccoli woodchoppers my house every Saturday from end of October to end of March we can do the work and I will burn the wood. Seriously after a week off of the weights I split enough wood for a sweat Sunday felt awesome swinging that maul after my rest week.
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Post by McLifter on Sept 17, 2008 14:05:56 GMT -5
It's hard to beat plain old hard work. I was doing some sledgehammer work bouncing it off of the big tire I have. I think I was up to about 15 min. or more of steady pounding (Not that type of pounding Jaques ). It gives you a good workout alright. bROCK
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Post by Snowdaddy on Sept 18, 2008 10:45:34 GMT -5
How's the weight loss going? I'm sure you're not so "Yeti esk". I'm still jogging and cycling to work but my appetite keeps me from loosing a pound. How's Mrs. McLifter? Will she be competing?
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Post by McLifter on Sept 20, 2008 10:22:42 GMT -5
Hey Rob! It's good to hear from you. I'm staying steady right now with the weight. Right around 270 - 275. Yes, Sue is training for the November contest at the moment. She is taking the slow and steady approach and increasing her strength each week. Keep up the cardio buddy. I know this the area lacking in my training and I need to incorporate some more in order to keep up the weight loss. Friday Sep 19/08Leg Ext: 12.5 x 15; Single leg - 12.5kg x 15, 17.5kg x 15 Neck work: Purple band x 15/side, Purple + mini x 15/side, 12.5kg x 15, 22.5 x 12 front & back Stretch PC: 60 x 5 65 x 5 72.5 x 5 80 x 2 x 5 Deads off Blocks: 115 x 5 145 x 5 167.5 x 5 190 x 5 115 x 5 Bentover Rows: 115 x 5 135 x 3 145 x 3 147.5 x 3 DB Rows: 80# x 4 x 8 Shrugs: 140 x 5 160 x 5 180 x 5 190 x 5 Landmine: 10kg x 2 x 30 That's all for this week. I'm on holidaze and taking a break for a week. McLifter
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Post by McLifter on Sept 29, 2008 23:28:00 GMT -5
Monday Sep 29/08
Stretch
Neck work: Purple band x 10/side, Purple + Mini x 10/side, 10kg x 20, 20kg x 12 front & back
PC: 60 x 2 x 5 65 x 5 70 x 5 75 x 5
Deads off Blocks: 115 x 5 145 x 5
Bentover Rows: 145 x 4 x 3, 1 x 5
DB Rows: 80# x 4 x 8
Shrugs: 142.5 x 5 162.5 x 5 182.5 x 5 192.5 x 5
Standing Ab Crunches: 55kg x 75.
McLifter
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Post by McLifter on Sept 30, 2008 14:11:34 GMT -5
Tuesday Sep 30/08
Leg Ext: 12.5kg x 15, single leg 12.5 x 15, 17.5 x 15
Stretch
Neck work: Purple band x 10side, Purple + mini x 10/side 12.5 x 12, 25 x 8/front & back
Squat: 20 x 3 x 5 Stiff today and warm ups took awhile 60 x 5 100 x 5 140 x 5 170 x 5 190 These squats were slow & controlled due to low back tightness/soreness. My strength was OK just not explosive.
Back stretches and core work
Ab Wheel: 3 x 8
McLifter
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